How to Set Realistic Fitness Goals with Clients

Setting realistic fitness goals is the key to long-term success in any fitness journey. Unrealistic goals often lead to burnout and frustration, while achievable ones build confidence and help form lasting habits. Here's how you can create effective fitness goals:

• Start with Assessments: Understand your client's current fitness level, health status, and lifestyle through tools like PAR-Q, body composition tests, and movement assessments.
• Discover Motivation: Identify what drives your client - whether it's feeling stronger, improving energy, or achieving a personal milestone.
• Use SMART Goals: Ensure goals are Specific, Measurable, Attainable, Relevant, and Time-bound to provide a clear, actionable roadmap.
• Tailor Plans: Design fitness programs that fit your client’s schedule, preferences, and resources while being flexible to adapt to life changes.
• Track Progress: Regular check-ins and celebrating small wins keep clients motivated and accountable.
• Adjust When Needed: Life happens - modify goals and plans without losing focus on progress.

How to write SMART GOALS for your FITNESS journey (Step by Step Guide) || FIT WITH T

Assessing Your Client's Current Situation

To kick off any successful fitness journey, it's crucial to understand where your client is starting from. At Train with Dave, we focus on a well-rounded assessment as the foundation for building safe, effective, and personalized fitness plans.

This process involves collecting essential information about your client’s health, fitness, and lifestyle. These insights are key to designing tailored tests and strategies that not only address their needs but also keep them motivated.

Running Health and Fitness Tests

Start by conducting a PAR-Q (Physical Activity Readiness Questionnaire) to identify any potential health risks. Follow this with basic vital sign checks, including height, weight, resting heart rate, and blood pressure.

For a deeper look at body composition, consider methods like skinfold measurements, bioelectrical impedance analysis (BIA), or simple girth measurements. These provide a clearer picture of your client’s starting point.

Cardiovascular endurance can be assessed with tests such as the Cooper Test (a 12-minute run), a 3-minute step test, or VO₂ max testing. Choose a method that aligns with your client’s current fitness level to avoid overwhelming them. To evaluate muscular strength and endurance, use exercises like push-ups, sit-ups, squats, or bench presses to pinpoint areas that may need extra attention.

Flexibility tests, like the sit-and-reach, back-scratch, or shoulder flexibility assessments, can identify tight spots that might limit movement or increase the risk of injury. These results can guide warm-up routines and stretching recommendations. Functional movement assessments, such as the Overhead Squat Assessment or the Functional Movement Screen (FMS), are also helpful for spotting imbalances or movement issues. Even observing your client during a workout can provide valuable insights into their movement patterns.

Reassess every 4–8 weeks to track progress and adjust the program as needed. This thorough evaluation ensures your client’s fitness plan is realistic and goal-oriented.

Finding Out What Motivates Your Client

After assessing physical capabilities, the next step is understanding what drives your client. Motivation is deeply personal, often tied to their experiences, aspirations, and challenges in making lasting changes.

"We are dealing with an emotional and sensitive issue: an individual's self-image. It can take some work to develop a relationship with a client to identify the real reason why he or she started an exercise program."

• Pete McCall, Faculty in the Exercise Science Department at Mesa College

Start by asking open-ended questions that encourage clients to dig deeper into their reasons for wanting to change. For instance, instead of settling for "I want to lose weight", explore what achieving that goal would mean to them on a personal level.

"If they didn't actually believe something about themselves that indicates a health change is needed, they wouldn't even be talking to a health and fitness professional in the first place."

• Jacque Crockford, Exercise Physiologist and Education Specialist at ACE

Motivation usually falls into two categories: intrinsic and extrinsic. Intrinsic motivation comes from internal rewards like feeling stronger, having more energy, or achieving personal satisfaction. Extrinsic motivation, on the other hand, is tied to external goals like weight loss or athletic achievements. While both are valid, intrinsic motivation tends to lead to more lasting habits.

Discussing past successes can also provide clues about what works best for your client. As Barbara Brehm, a professor of exercise and sport studies at Smith College, explains:

"By asking, 'When have you been successful in the past?' you allow the individual to explore his or her goals and preferences."

Don’t forget to factor in your client’s daily life. Ask about their work schedule, family commitments, and any obstacles they face, such as injuries or time constraints. This information is essential for creating a program that fits seamlessly into their routine. Regular check-ins will help you track progress, celebrate wins, and adapt to any new challenges. Remember, motivation isn’t static - it evolves over time.

"The pain of staying the same has to be greater than the pain of change."

• Allison Hagendorf, television personality and an ACE Certified Health Coach

Research backs this up. A systematic review and meta-analysis of nearly 6,000 participants across 45 randomized controlled trials found that goal-setting interventions significantly boost physical activity across various populations. This highlights the importance of digging into what truly motivates your client to set goals they can realistically achieve.

Using the SMART Method for Goal Setting

When it comes to turning your clients’ health assessments and motivational insights into actionable plans, the SMART method is a game-changer. Instead of vague ideas like “get healthier,” SMART goals provide a structured way to set specific, realistic objectives that lead to real progress.

SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound. This framework brings clarity and focus, making it easier to track progress and stay accountable. Katie Lawton, MEd, Exercise Physiologist, explains it best:

"SMART fitness goals are a framework for how you're going to achieve certain results. If we don't have something that we're moving toward or a plan to get there, we can get lost and lose motivation. Setting SMART fitness goals allows you space to consider what you really want to achieve in your exercise program, and by when."

At Train with Dave, we’ve seen firsthand how this approach shifts outcomes. Instead of general goals like “improve fitness,” clients work toward precise, personalized targets that fit their circumstances and abilities.

How to Apply Each SMART Element

Each SMART component serves as a guide for crafting effective goals:

• Specific: Goals should clearly define the desired outcome. For example, instead of saying, “I want to get fit,” a specific goal would be, “I want to complete a 5K race in six months.” This provides a clear and actionable target.
• Measurable: Progress must be trackable. Tools like fitness assessments, body composition scans, or even progress photos can provide tangible proof. For instance, “I’ll do resistance training three times a week for the next eight weeks” gives a clear metric to follow.
• Attainable: Goals should be realistic for the client’s lifestyle and physical condition. As Aaron Feldman, MS, a professional fitness trainer, points out:

  "If you set an unrealistic goal, it could take a physical toll by pushing your body beyond its limits. That could have long-term consequences on your body. Or emotionally, if you don't meet your goal, you could just drop exercising altogether."Consider factors like work schedules, sleep patterns, and current habits to ensure goals are manageable. For instance, a client with a packed schedule might aim for three 30-minute workouts per week instead of daily hour-long sessions.

• Relevant: Goals should align with the client’s personal interests and priorities. For example, training for a Spartan race might sound exciting, but if it doesn’t resonate deeply, it won’t sustain motivation. Instead, a goal like building strength to be a healthier role model for one’s family might feel more meaningful.
• Time-bound: Deadlines create urgency and help maintain focus. A vague intention like “walk more” becomes actionable when reframed as “For the next three months, I’ll take a 30-minute walk in the morning five times a week.”

By combining these elements, you create goals that are not only clear but also actionable and motivating.

Setting Short-Term and Long-Term Goals

SMART principles work equally well for both short-term milestones and long-term aspirations. Short-term goals, lasting a few weeks to a few months, help clients build confidence and maintain momentum. For example, “I’ll be able to do 25 knee push-ups in a row within three months” is a measurable and achievable target that keeps motivation high.

Long-term goals, on the other hand, set the stage for sustained progress over six months, a year, or more. A long-term goal might be, “I’ll do 50 push-ups in a row within a year.” This gradual progression ensures steady improvement while keeping the focus consistent.

Goals can also build on one another. A client interested in running might start with a short-term goal like, “I’ll run a 5K by fall,” and then aim for a long-term goal such as, “By next year, I’ll complete a 10K.” Similarly, someone focused on flexibility might begin with, “I’ll attend two yoga classes per week for six months,” and later work toward mastering advanced poses in higher-intensity classes.

As Aaron Feldman notes, flexibility is key to successful goal-setting:

"It's more like a coach in the middle of a game - adjusting the gameplan depending on the situation or circumstances. If you're achieving your desired result, then stick with the game plan. If it's not working, adapt and adjust as needed."

And as Kenneth H. Cooper, MD, MPH, reminds us:

"Fitness is a journey, not a destination."

This mindset helps clients understand that goals will naturally evolve over time, and that’s not just okay - it’s part of the process.

Working Together to Create and Follow Plans

Once SMART goals are in place, the next step is turning them into actionable fitness plans. The secret? Involve clients in every decision. When clients actively participate in designing their routines, they feel a sense of ownership, making them more likely to stay committed. As Lawrence Biscontini, MA, explains:

"Empower them first to take ownership second." [2]

This approach transforms the trainer-client dynamic into a partnership. By working together, you can create a fitness journey tailored to the client’s needs, keeping them motivated and accountable, even when challenges arise.

Building Custom Fitness Programs

Crafting a fitness plan that works starts with truly understanding your client. Every individual comes with unique needs, preferences, and limitations. For instance, one client might love high-intensity workouts but struggle with knee pain, while another might need low-impact exercises to build endurance.

Start by discussing their schedule. A busy parent might only manage three 30-minute sessions a week, while someone with more free time could dedicate an hour daily. Instead of imposing an ideal routine, work with their availability to create something realistic and sustainable.

Dive into their preferences, too. Some clients thrive on variety and enjoy trying new exercises, while others prefer sticking to familiar routines. Ask about past fitness experiences - what worked for them, and what didn’t? This insight helps you design a program that feels engaging rather than overwhelming. These choices align with the specific and measurable elements of the SMART goals you’ve already set.

Equipment access is another key factor. A client with a home gym will need a different approach than someone relying on bodyweight exercises or occasional gym visits. Be flexible and offer options that suit their resources.

Chris O'Hearn, a movement specialist at Strong Within, highlights the importance of this personalized approach:

"My goal [while] training clients is to help them believe in themselves by creating movements and exercises that help them feel , and ." [2]

Finally, involve clients in planning their progression. Some may prefer a gradual increase in intensity, while others might enjoy periodic challenges. Discuss how they’d like to advance toward their goals and adjust timelines based on their comfort level and life circumstances.

Tracking Progress and Staying Accountable

A custom program is just the beginning. Tracking progress is essential to keep clients engaged and motivated. Regular check-ins - weekly or monthly - turn abstract goals into measurable milestones. These sessions should go beyond numbers like weight or performance metrics. Ask your clients how they feel about their workouts. Are they enjoying the process? What obstacles are they facing? Celebrating even small wins can reinforce their dedication.

Different clients prefer different tracking methods. Some love detailed logs of every workout and meal, while others might focus on simpler metrics, like energy levels or how their clothes fit. Work together to find the method that resonates most with them.

Visual tools can also be powerful. Progress photos, measurement charts, or performance graphs make improvements more tangible, especially when day-to-day changes aren’t obvious. However, be mindful - some clients might find certain methods discouraging, so choose tools thoughtfully.

Modern tracking tools can make this process even smoother. For example, at Train with Dave, our proprietary app allows clients to monitor their progress between sessions, making it easier to spot patterns and celebrate achievements. Select tools that simplify rather than complicate tracking.

Celebrating milestones, no matter how small, keeps motivation alive. Acknowledging consistent effort or improved technique can often mean more than focusing solely on big goals.

Accountability also means creating a space where clients feel comfortable discussing setbacks. Life happens - work stress, family obligations, or simply low motivation. Open conversations about these challenges allow you to adjust plans proactively rather than reacting after the fact.

As Chris O'Hearn puts it:

"Motivation doesn't last, as you will never motivate someone long-term; you can only that person by empowering them to see the best parts of themselves." [2]

Changing Goals When Problems Come Up

Even the best fitness plans can hit roadblocks. What really matters is how you respond when challenges arise. Dr. Erin Nitschke, NFPT-CPT, NSCA-CPT, ACE Health Coach, puts it perfectly:

"Setbacks are a natural part of any transformative journey, yet they often feel like an insurmountable roadblock." [3]

The key to success is flexibility. Adjusting goals when needed isn't a sign of failure - it's a sign of resilience. And that resilience often carries over into other areas of life, far beyond the gym.

Spotting and Fixing Goals That Are Too Hard

Sometimes, a client’s goals might be too ambitious, and recognizing this requires a close look at both physical and emotional cues. For example, if someone hits a plateau in weight loss, strength, or performance, it could be a sign that their goals need tweaking [4].

Emotional signs are just as important. If a client seems less excited about workouts, expresses frustration, or becomes indifferent to their goals, it’s worth reassessing. Take Sarah, a 34-year-old marketing executive. She initially aimed to lose 25 pounds in three months while training for a half-marathon. Six weeks in, she had only lost 8 pounds, felt constantly exhausted, and started skipping sessions. Recognizing these signs, her trainer adjusted her plan, breaking her goal into smaller steps - like aiming for 1–2 pounds of weight loss per week and gradually increasing her endurance.

When these red flags pop up, it’s time to dig deeper. Review training routines, nutrition plans, and recovery habits to identify potential issues [4]. Tools like non-scale victory journals, confidence scales, and performance indicators can provide a fuller picture of progress [3].

Once the immediate issues are addressed, it’s equally important to adjust goals when life throws a curveball.

Updating Plans When Life Gets in the Way

Life happens. Whether it’s a demanding new job, a newborn at home, or caregiving responsibilities, personal circumstances can disrupt even the most carefully crafted fitness plans. The solution? Adapt the plan instead of abandoning the goal [3].

When major life changes occur, adjust by scaling back workout frequency, shortening sessions, or focusing on maintenance. Small strategies like habit stacking can also help. For instance, a busy parent might squeeze in bodyweight exercises while their kids play, or a frequent traveler could commit to hotel room workouts a few times a week.

During these transitions, highlight non-scale victories - things like better energy levels, improved sleep, or simply staying active despite a packed schedule [3]. Encourage mindfulness practices, such as breathing exercises or short meditation sessions, to help clients stay grounded and ease the stress of adjusting their routines [3].

Accountability is another critical piece. Create systems that fit the client’s new reality, like regular text check-ins or connecting them with others in similar situations. At Train with Dave, for example, we’ve seen clients thrive by using our app’s flexible tracking features, which allow them to log workouts and progress even when their schedules are unpredictable.

Regular goal reviews are essential. Monthly check-ins can help identify what’s working, address new challenges, and fine-tune the plan as needed. The ultimate goal isn’t about being perfect - it’s about staying persistent. When clients see that their fitness journey can adapt to life’s twists and turns, they’re much more likely to stick with it for the long haul.

Conclusion: Helping Clients Succeed Through Smart Goal-Setting

Setting realistic and personalized fitness goals lays the groundwork for lasting success. As ISSA aptly states:

"Setting fitness goals is a cornerstone of success in making lasting, healthy changes. Goals should never be an afterthought, for you or your clients." [1]

Research supports this idea, showing that people who set goals are more likely to stick with their exercise routines [5]. When those goals are tailored to an individual’s needs, the results can be extraordinary. For example, over 90% of Hydrow members remain active after a year [5]. That’s proof of how achievable, well-structured objectives can lead to long-term commitment.

The process starts with a thorough assessment and clear SMART goals. By evaluating a client’s fitness level, motivation, and lifestyle, you can create a strategy that adapts to their unique circumstances. Life happens - whether it’s a demanding job, a new baby, or recovering from an injury - but with SMART goals, clients can navigate these challenges without losing sight of their progress. This flexible approach keeps them on track even when setbacks occur.

Expert guidance plays a crucial role in this journey. Having a knowledgeable trainer ensures that programs evolve alongside the client’s needs. At Train with Dave, we specialize in crafting personalized training plans that align with your goals, fitness level, and daily life. With a focus on data and a team dedicated to your success, we help you build a sustainable path toward better health and wellness.

FAQs

How can I keep my clients motivated during their fitness journey?

Keeping clients engaged and motivated takes a mix of encouragement, clear goal-setting, and tailoring the experience to their needs. Start by building a foundation of open communication - regularly touch base to celebrate progress, tackle any obstacles, and tweak their plans based on how they're doing and what they share with you.

Collaborate on setting fitness goals that feel achievable and meaningful using the SMART framework: . Breaking down big goals into smaller, bite-sized milestones gives clients a sense of progress and keeps them excited about moving forward.

Finally, keep workouts interesting by adding variety and letting clients have a say in their routines. When they feel some control over their fitness journey, it can spark motivation from within and make the process more enjoyable and fulfilling.

What can I do if my client isn’t making progress toward their fitness goals?

If your client seems to be stuck, it’s time to have an honest conversation to pinpoint what might be holding them back. Are the goals too ambitious? Maybe they’re unclear or overly focused on results rather than actionable steps. Take a moment to recognize and celebrate any small victories they’ve had so far - those wins can fuel motivation and shed light on strategies that are working.

After identifying the roadblocks, tweak the plan accordingly. Break those big goals into smaller, more manageable milestones. Make sure your client has the resources and support they need to move forward. Keep an eye on their progress with regular check-ins, and maintain open communication to fine-tune the approach as needed. Remind them that setbacks aren’t failures - they’re just opportunities to adjust and improve the game plan.

How can I help clients adjust their fitness goals when their schedules or life circumstances change unexpectedly?

When life throws unexpected curveballs or schedules shift unexpectedly, staying flexible is crucial to keeping fitness goals within reach. Encourage clients to adjust their objectives to suit their current circumstances. For instance, if their time is tight, suggest shorter, high-intensity workouts that still pack a punch. Breaking down big goals into smaller, achievable steps can also keep them motivated and give them a sense of progress.

Regular check-ins are a great way to evaluate how they’re doing and tweak their plan as needed. This helps ensure their fitness routine stays practical and aligned with their changing priorities. By focusing on adaptability and celebrating even the smallest victories, you can help clients stay on track with their health and wellness journey, no matter what challenges come their way.

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